While most people were celebrating the Irish or lack of Irish in them, I was at theÂ gym celebrating….um….well, not really celebrating, just enjoying another workout!
Today was an Upper Body day.Â The last few weeks I’ve changed up my workout a bit – so I can do weights a few more times per week – by splitting upper and lower body I’m able to work my legs a little harder than I would if I was doing a full body workout – same concept goes for the upper body as well. I’m going to stick with this routine for a few more weeks and then change it up again – there are SO many
exercises to try in the gym – I can’t stick with the same ones for TOO long!!
(FYI – In case you don’t know – cuz I didn’t – the letters denote which exercises are superset – with minimal rest inbetween each set of exercises.Â Its easier to write out the workout with the letters so you know which exercises go together.)
3 sets/10-12 reps
A1 Incline DB Chest Press
A2 Supine Lat Pull Down
4 sets/10 reps
B1 Barbell Skull Crushers
B2 Barbell Close Grip Chest Press
3 sets/Decline Weight 15 reps
C1 Hammer Curls w/RopeÂ (15/50, 15/45, 15/40)
4 Sets/10-12 reps
D1 SIngle Arm Standing Row
D2 Push-ups with Medicine Ball Roll
After this I couldn’t move my arms and my legs were still dead from last night’s lower body workout, but it was time to hit the treadmill.
I tried something new today to keep myself on the treadmill longer:
I started with 20 mins of high intensity intervals – I did 1 min walking/3 mins fast run – to challenge myself I’d play with the speed I was running (i.e. Run 1 min @ 7.0/1 min @ 7.5/1 min 8.0) or go back up and downÂ this kept the running interesting and kept me moving. I also did this workout while listening to some fast techno/rap/rock mix of music.
After 20 mins I changed it up – increased the incline on my treadmill to something pretty high – 7.0 to 9.0 – and lowered the speed so I was walking at a moderate pace, focusing on walking heels first (it works more of your hamstring). While doing this I listened to some podcasts I’ve downloaded the last few weeks but haven’t had time to sit and listen to them, and now I’ve found the time.
Next thing you know – its been 40 mins of cardio and I could’ve gone for more! This helped to keep it interesting and kept me buring fat longer!Â So, if you need a quick change in the gym – try changing up your routine or even changing pieces of equipment!
How was your St. Patrick’s day? Hope it was a good one!!!
Tags: B2, Barbell, Chest Press, Exercises, full body workout, FYI, Hammer Curls, High Intensity, Holidays, Holidays and Special Days, Intervals, Irish people, Kids and Teens, Lower Body Workout, Medicine Ball, Moderate Pace, Patrick, People and Society, Push Ups, Rap Rock, Rope, Saint Patrick's Day, Skull Crushers, St. Patricks Day, Supine, Treadmill, Ups, Weights